Monday, July 15, 2013

A big Happy 30th Birthday wish to Billy!!! 
Hope you have a great day!!
Your birthday WOD has been postponed until Thursday!!!
Arm/Leg Swings
2 rounds of:
15 Squats
10 Push-ups
  5 Pull-ups

MOD (20:00 Cap)
Strength
Back Squat
2-2-2-2-1-1-1
   
WOD
Conditioning
10 RFT
Scale to 5 or 7 rounds
21 Double-Unders (x3 singles)
7 Pullups
3 Ground to Overhead (choose your weight wisely)
Rx+ 50 DU's, C2B Pull-ups, at least 135/93#

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